What and when to eat after exercise?
Major mistake among people is eating fast and unhealthy food after exercise. That is completely wrong. It is best to eat as soon as possible after you finish with training but the problem is what you have to eat. Many people feel very hungry after exercise, and this is the reason why they eat and drink the wrong foods. In the ideal case, you should enter 50% of the calories that you spend with physical activity. So, if you spent 600 calories, you have to enter at least 300 calories after exercise. It is advisable to have a small meal between 30-60 minutes after exercise.
The food that you eat after exercise must contain protein and vitamin A to help your muscles recovery.
This is the food you have to avoid after training:
- Milk Chocolate
- Sugary Offenders
- Salty Snacks
- Doughnuts and Pastries
- High Fat, Fast Food
- Raw Vegetables
This is the best food you should eat after training:
- Milk shake or banana shake
- Red peppers
- Eggs and toasted whole-grain bread
- Dried fruits like apricots
- Carrot juice and Carrots
- Fruit with yogurt
- Low fat chocolate milk
- Sandwich with tuna
How much water can be lost in an hour of exercise?
When you exercise in a cool or moderate environment the sweating rate might be as little as 100 ml/hour, which is about 3 ounces. However, during vigorous exercise in a hot environment the sweat loss can be over 3,000 ml/hour, which is about 100 ounces (Murray, 2007). Therefore, try to drink 500-600ml water immediately after exercise. And remember if you sweat more than normal or you training in a warm weather, with sweat we lose minerals and electrolytes. Therefore you can consume sports drinks to keep the electrolytes safe.
Stay Healthy !